Living with postpartum psychosis

When experiencing postpartum psychosis, a person’s appetite may increase or decrease, and they may find it difficult to plan and prepare meals. It is important to eat regularly throughout the day, aiming for 3-4 meals even if you do not feel hungry. You should: 

• Follow a varied and balanced diet that includes all major food groups. Ensure adequate protein intake if you follow a vegetarian or vegan diet.
• Avoid regularly eating foods that are high in sugar and fat.
• Limit drinks containing caffeine, such as coffee, tea and caffeinated soft drinks.
• Drink around 1.5–2 litres of water throughout the day, or 2–3 litres a day if you are breastfeeding.
• Avoid harmful substances.
   

Rest is particularly important in these circumstances. In addition to any pharmacological treatment, some basic sleep hygiene measures are recommended:

• Avoid stimulants, tobacco and/or alcohol, particularly in the afternoon and before going to bed.
• Avoid using computers, mobile phones or other stimulating devices in the hours before bedtime.
• Have a light evening meal around two hours before going to bed.
• Try to maintain a regular sleep routine by going to bed and getting up at roughly the same time each day.
• Make sure the bedroom provides a suitable environment for sleep, with a comfortable bed and a pleasant temperature.
• Try to rest or sleep when the baby is sleeping.
• If you are breastfeeding, share overnight care with another person where possible, for example by sharing nappy changes or helping your baby settle back to sleep.
   

It is important to take care of your emotional and physical needs. Periods of illness can also provide an opportunity to reflect on these needs. Try to find time to relax and take part in enjoyable or distracting activities that require little concentration and are manageable in your current circumstances.

Gentle exercise, such as a 20–30-minute walk or some stretching, at least once a day, can help regulate emotions and reduce anxiety.

Slow, deep breathing (diaphragmatic breathing) stimulates the vagus nerve, which sends signals to the brain that may help reduce anxiety and stress. Try breathing in slowly through your nose for four seconds, holding your breath for two seconds, and then breathing out slowly through your mouth for four seconds.

It is important to establish a daily routine that includes looking after your personal hygiene, particularly showering regularly. As well as being an important part of self-care, having a shower can help you relax and prepare for sleep. Personal hygiene may be affected during an episode of postpartum psychosis.